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WEDNESDAY CrossFit WOD 7.19.17

18
Jul

WEDNESDAY CrossFit WOD 7.19.17

SKILL
Muscle Ups
1. Pull From Knees to Feet
2. Pull from Feet Elevated  to hips
3. Hips to Rings

WOD
50 Air Squats
20 Pull Ups

25 Med Ball Cleans 20/16#
15 Chest to Bar

25 Med Ball Cleans 20/16#
10 Bar Muscle Ups

50 Air Squats
5 Ring Muscle Ups

*15 Min Time Cap

L2
Pull Ups
Chest to Bar + Dips
15-10-10-5
L3
Pull Ups/Negative Pull Ups /Ring Rows+ Dips/DBell Tricep Extension
15-10-5-5

CORE/MIDLINE
“ANNIE”
50-40-30-20-10
AbMat Sit Ups
Dubz

10 Min Time Cap

 

 

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